The FODMAP Food List

The FODMAP diet may seem a little daunting. No wheat, no onions, no garlic, no avocados – am I going to be hungry forever!? This was my initial reaction to the diet. After accepting the challenge, the fear soon turned to serious confusion as I tried to work out what foods to avoid.

I’ve put together a basic list of the do’s and don’ts of the FODMAP diet to make things a bit more clear.

Vegetables:

Do:

  • Aubergine
  • Bean sprouts
  • Bok choy
  • Broccoli
  • Butternut Squash (in small quantities)
  • Carrot
  • Celery (in small quantities)
  • Chilli
  • Courgette
  • Cucumber
  • Ginger
  • Green beans
  • Kale
  • Lettuce
  • Olives
  • Parsnip
  • Peppers
  • Potato
  • Pumpkin
  • Spinach
  • Spring onion (green bit)
  • Squash
  • Sweet potato (in small quantities)
  • Tomatoes

Don’t:

  • Artichoke
  • Asparagus
  • Avocado
  • Beetroot
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onion (completely avoid!)
  • Peas
  • Shallot
  • Spring onion (white bit)
  • Sugar snap peas
  • Sweet corn

Fruits:

Do:

  • Bananas
  • Blueberries
  • Clementines
  • Grapes (in small quantities)
  • Honeydew and Canteloupe Melon
  • Kiwi
  • Lemon
  • Lime
  • Orange
  • Passion fruit
  • Pineapple (not dried)
  • Pomegranate (in small quantities)
  • Raisins (in small quantities)
  • Raspberry
  • Strawberry
  • Sultanas (in small quantities)

Don’t:

  • Apple
  • Apricot
  • Avocado
  • Blackberries
  • Cherries
  • Figs
  • Grapefruit
  • Mango
  • Nectarine
  • Peach
  • Pear
  • Plum
  • Watermelon

NOTE: limit intake of suitable fruits to one serving at a time.

Cereals / Grains / Wheat products:

Do:

  • Gluten free alternatives
  • Oats
  • Polenta
  • Popcorn
  • Pretzels
  • Quinoa
  • Rice
  • Rice cakes
  • Tortilla chips
  • Wheat free muesli and porridge

Don’t:

  • Bread
  • Cereals containing wheat, apple, honey or excess dried fruit
  • Couscous
  • Pasta and noodles
  • Wheat based biscuits and cakes

NOTE: light coating of breadcrumbs may be tolerable for those with IBS

Sweets, sweeteners, spreads and condiments:

Do:

  • Balsamic vinegar (in small quantities)
  • Barbeque sauce
  • Dark chocolate
  • Golden syrup / maple syrup
  • Jams (mostly)
  • Milk chocolate (in small quantities)
  • Peanut butter
  • Pesto (in small quantities)
  • Soy sauce
  • White, brown, raw & castor sugar
  • White chocolate (in small quantities)

Don’t:

  • Artificial sweeteners
  • Corn syrups
  • Honey
  • Hommus
  • Tahini
  • Tzatziki

Dairy / fats:

Do:

  • Almonds (max 10)
  • Butter
  • Eggs
  • Halloumi (in small quantities)
  • Hard cheeses (e.g. cheddar, parmesan, mozzarella)
  • Lactose-free milk
  • Oils
  • Other nuts not listed
  • Rice / nut milks
  • Nut butters

Don’t:

  • Cashew nuts
  • Cream
  • Custard
  • Ice cream
  • Milk
  • Pistachio nuts
  • Soft cheese

Drinks:

Do:

  • Beer
  • Clear spirits
  • Cranberry juice
  • Gin
  • Hot chocolate
  • Red wine
  • Vodka
  • Whiskey
  • Wine

Don’t:

  • Any juice containing apple
  • Coconut water
  • Fruit and herbal teas containing apples
  • Rum
  • Soda containing high fructose corn syrup

NOTE: limit alcohol intake and avoid caffeine, despite it not being strictly FODMAP.

This list is constantly changing as more research is carried out and, of course, people react differently to everything so some foods may be OK for you – it’s all about experimenting. Good luck!

Advertisements

5 Comments

  1. Hi, this list is a bit different to the one I was given by York (a food intolerance testing agency), can I ask what sources you used to compile this list? I had asked for a referral to a dietician but got turned down so am having to work out this diet on my own but its confusing when lists don’t agree. Not sure if I understand how two people can disagree on whether a food contains a FODMAP or not… Thanks!

    Like

    • Hi Amy. I got my information from the Monash University FODMAP app. They’re the ones who the FODMAP diet originated from so i think its pretty reliable. I would definitely recommend getting the app for more information on quantities etc.

      Like

    • Emma Fenton says

      My dietitian in Australia said that it can vary from country to country so you are best to use a source tested on your own country’s products.
      We have the monash app here and it works ok for Australian foods.

      Like

    • The York test is an IgG/IgG4 test which is not accepted by the medical profession as it is unreliable and inaccurate

      Like

  2. Emma Fenton says

    Also avocados are safe in moderation according to the latest update so you may want to amend your list.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s